Sunday 9-11-11 Games Program

This Workout Is Timed!!!!!

Squats x 100 B.W.
Row 1000 Meters
Yoke Carry 415 x 10 Rounds (Down & Back)

Saturday 9-10-11 Games Program

AMRAP 15 Minutes

GHD Situps x 10
GHD Hypers x 10
Planks 60 Sec Hold

Practice Muscle Up Progressions 10-15 Minutes

Friday 9-9-11 Games Program

Workout Is Timed!!!!!!

Box Jumps 24 inch box x 50
Push-Ups x 50
Row x 500 Meters
Cleans x 50
Jump Rope x 500
KTEs x 50

Thursday 9-8-11 Games Program

Practice Lightly

Lsits Rings , Situps Ghd , Hypers Ghd

Wednesday 9-7-11 Games Program

Run 5k Timed!!!!

Tuesday 9-6-11 Games Program

AMRAP 15 Min

Snatch 95 lbs x 5
Run to 300 meters
Kb Overhead swings 50lbs x 10

Practice Kb Snatch and Clean and Jerk 3 sets 3-5 reps

Monday 9-5-11 Games Program

2 mile run
Pull-Ups 4 x 10 strict
Hspu 4 x 5

Supersets 8 x 10

DB Rows     35,40,45,50,55,60,65,70
DB Bench    35,40,45,50,55,60,65,70